Focus on something more than 8 feet away. Using the other hand, pull elbow behind head. The following stretches can help improve strength and mobility: To discover more evidence-based information and resources for healthy aging, visit our dedicated hub . 444 444 444 444 444 444 667 444 444 444 444 444 278 278 278 278 Static Stretches – stretching when the position is held for a given amount of time, usually 15-30 seconds. 556 556 556 556 556 556 889 500 556 556 556 556 278 278 278 278 /Name /Im13 Repeat frequently (including before beginning work). 3 Repeat times. When looking at forearm stretches, the forearm itself is quite technical when it comes to all of the muscles.In order to deal with the movements of the elbow, wrist, and fingers, there are 19 muscles in the forearm. %���� 8 0 obj endobj Lie on your back with both knees bent and your feet flat on the floor. Repeat 10 times. 6) Table Spread. Basic Wrist Stretches. >> Now with your free hand, pull, very gently, your fingers back. Lift and then lower one finger at a time off the table. ​Ergonomics is simply “fitting the task to the worker” rather than forcing the worker to fit the task. Slowly bring shoulders up to the ears and hold for approximately 3 seconds. >> Hold for 3 seconds then open your fingers back into the starting position. (This stretches the inferior capsule to allow for better overhead use.) Repeat one or more times with each side. Move toward nail gently. Dupuytren’s contracture stretches – 7 safe hand and finger stretches Several of these stretches do not require any actual effort or work. Just position the hand, and relax. Thumb Stretches. Wrist rotation . /Height 89 500 500 500 500 500 500 500 500 500 500 278 278 564 564 564 444 Hold for 15 seconds. They need to be practiced regularly to have a lasting effect. While sitting with chin in, stomach in, shoulders relaxed, hands relaxed in lap, and feet flat on the floor, imagine a cable pulling your head upward. This stretches the back of the neck and the area where the neck joins the upper back. Wrist stretch: With one hand, help to bend the opposite wrist down by pressing the back of your hand and holding it down for 15 to 30 seconds. These slow stretches help prevent back injuries and make your muscles more flexible. Interlace your fingers in front of your body. Next, stretch the hand back by pressing the fingers in a backward direction and holding it for 15 to 30 seconds. Then relax. Rest your hand on the table with the palm down. Hand Exercise - Wrist Exercises. Flip your hand over so the back of your hand rests on your thigh and your palm is up. Hand Stretches Written by Tele Demetrious, Physiotherapist, BPhysio(Hons) Reviewed by Brett Harrop, APA Sports Physiotherapist, BPhysio(Hons), MPhysio(Sports Physio) Updated: 5 th May 2016 Exercises > Flexibility > Hand Stretches. Alternate between palm up and palm down while keeping your forearm on your thigh. • Do not push into pain. 500 778 333 500 444 1000 500 500 333 1000 556 333 889 778 611 778 2. $4�%�&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz�������������������������������������������������������������������������� ? Massage space between fingers. Pull the hand backwards with the other hand, then pull downward. 250 333 408 500 500 833 778 180 333 333 500 564 250 333 250 278 Place one hand on the abdomen and one on the chest. Place one hand behind your back to anchor that shoulder in place. There are also stretches that can help improve your hand mobility while relieving some of the pain caused by arthritis and other chronic conditions. 0 0 0 0 0 0 0 0 0 0 0 0 0 0 778 778 3. Stretching the iliopsoas is a … �� � w !1AQaq"2�B���� #3R�br� Repeat the movement 5 to 10 times. Do not squeeze your fist. << Supine Forward Elevation Lying on your back, use your opposite arm to raise your affected arm overhead. 500 500 500 500 500 500 500 549 500 500 500 500 500 500 500 500 Purpose: To stretch wrist and forearm. 400 549 300 300 333 576 453 333 333 300 310 500 750 750 750 444 Repeat 3 times each. 1. Several yoga-inspired hand and wrist exercises are listed below. Switch hands and repeat steps 1 through 3, even if only one hand is sore . Allow your head to tilt gradually to the opposite side, guiding your ear to your shoulder. 556 556 333 500 278 556 500 722 500 500 500 334 260 334 584 750 /Producer (BCL easyPDF 7.00 \(0355\)) Rotate your hands so the palm of your affected hand is facing downwards. Hold for seconds. Hold for ____ seconds. ] endobj 750 222 222 333 333 350 556 1000 333 1000 500 333 944 750 500 667 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 NECK: ROTATORS Turn head slowly to look over one shoulder. Stretches: Neck, shoulders → How to: Begin by taking a few deep breaths in and out to centre your energy and calm your thoughts. 11 0 obj HAND STITCHES Hand stitches have many uses. 1. 2 0 obj Hamstring Stretches . • If muscles are tight or motion is limited, hold for full 60 seconds. The following hand stretches are designed to restore movement to the hand and fingers and improve flexibility of muscles of the hand. Place your affected hand on your lap or supported on a table. MCP PIP to DIP Flexion 2 Grasp the back of that hand with your other hand. The following sections include mobilizations and strengthening exercises that will help you as you progress through your rehabilitation. hand in front of you with your palm down and elbow bent. ] Massage fingers of each hand individually, slowly, and gently. 4. 400 549 333 333 333 576 537 333 333 333 365 556 834 834 834 611 Before the sewing machine, garment-making was done exclusively by hand. Hand Stretches Things to keep in mind while performing stretches: • Don’t force stretch past point of resistance. These Dupuytren’s contracture stretches assume your DC finger(s) can straighten out. NECK: BENDERS Tilt head to the side toward one shoulder. NECK LEFT AND RIGHT This stretches the sides of the neck and the area where the neck joins the shoulders. stream Additional instructions: Apply heat to your hand for 15 minutes before performing these exercises. Safe Workplaces For All Photo Contest, Complementary Safety Health and Wellness Support, Division of Occupational Health and Safety, U.S. Department of Health and Human Services. Open your hand wide after touching each finger. Hand stretches are a great way to maintain or improve your hand dexterity. • Move joint slow but steady to avoid increased pain or spasticity. 278 278 355 556 556 889 667 191 333 333 389 584 278 333 278 278 Tendon Glides . Pull the hand backwards with the other hand, then pull downward. Place hand/arm on a table or countertop and slowly slide your body close to the table to push the arm forward. Slowly and gently move eyes up to the ceiling, then slowly down to the floor. Aerobic exercise stretches and strengthens the muscles that support your low back, which combined with healthy eating can also help you maintain your ideal weight. Pull Back Your Hand: Similar to the stretches above. Massage fingers of each hand individually, slowly, and gently. Hold for 5 seconds and relax. 3. Hold arm straight out in front of you. [ With arms lying at your sides, tighten stomach muscles, squeeze buttocks, and slowly raise your hips into the air. Wrist and hand stretches There are two types of stretches – static and ballistic stretches. /BitsPerComponent 8 In this stretch the upper front of the left thigh is being stretched – gently, slowly and carefully. Try these two stretches for your thumb joints: Hold your hand out, palm facing you. • Hold knee with free hand(s) Standing Hip Flexor: Feel stretch in hips • Slide one leg behind you; knee bent, heel raised • Bend front knee • Push hips forward Standing Hamstring: Feel stretch in back of leg • Stand with one leg in front, toes flexed • Place weight on … This first section includes examples of hip stretches that are easy and effective. Relax. Wrist radial and ulnar deviation 1. Yoga is a great way to strengthen your wrists and hands. 333 444 500 444 500 444 333 500 500 278 278 500 278 778 500 500 Do 3 sets on each hand. Focus far into the distance and then back to the finger. Please turn on JavaScript and try again. Switch hands if necessary and repeat as able. "$"$�� C�� Y�" �� Place your affected hand flat on a table. • If you have a musculoskeletal injury, seek medical attention before starting any exercise program. 722 722 778 778 778 778 778 584 778 722 722 722 722 667 667 611 Hold for 15 to 20 seconds and then repeat with the other hand. Walk forwards keeping your palm flat on the table (as demonstrated) feeling a stretch in your wrist. Hold your hands so that your palms are facing the ceiling and spread your fingers apart. 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